How Often Should You Attend Therapy Sessions?

When clients first reach out to me, one of the most common questions they ask is, "How often should I come for therapy?" It is an excellent question, even though the answer isn't as straightforward as you might expect. The ideal frequency for therapy sessions varies from person to person: depending on your unique circumstances, counselling goals, and the challenges you're facing.

Is There a "Right" Frequency for Therapy Sessions?

There is no right or wrong when it comes to the frequency of therapy sessions. The main takeaway should be that the number and frequency of sessions required varies on an individual basis and the total duration of your therapy journey should be mutually determined by you and a healthcare professional.

Many factors influence the optimal frequency of therapy sessions, including the nature and severity of the challenges you're facing, your personal goals, your current support system, your schedule and availability, and financial considerations.

The most important element is not how often you attend, but rather the consistency of your sessions. Even attending therapy once every two weeks can lead to significant progress if you maintain a regular schedule. Let's explore some common therapy schedules and when they might be most appropriate for your needs.

Why Is Consistency More Important Than Frequency?

When it comes to therapy, consistency often matters more than frequency. A client who reliably attends sessions on a regular schedule for several months will typically make better progress than someone who attends more frequently but often cancels or reschedules.

Consistent therapy sessions allow us to:

• Build on previous discussions without having to frequently restart

• Track patterns and progress over time

• Establish a therapeutic routine that becomes part of your self-care practice

• Develop trust and understanding that deepens with each session

• Create accountability for practicing skills between sessions

Whether your sessions are closer together or further apart, maintaining a regular schedule creates a foundation for meaningful change. This doesn't mean you can never reschedule; life happens but prioritizing your therapy appointments as you would any important commitment helps ensure you receive the full benefit of the process.

What Session Frequencies Work Best For Different Needs?

After working with many clients over the years, I've found that different session frequencies tend to work well for different situations:

How Do Weekly Sessions Help?

For most people who are starting therapy, weekly sessions can provide a helpful starting point, particularly in the first month or so. This frequency offers several benefits: It creates a consistent schedule that helps build initial progress. When first starting therapy, this frequency can help us quickly establish understanding of your situation and begin developing helpful strategies.

Bi-Weekly Sessions: Finding Balance

Meeting once every two weeks provides an excellent balance of support and independence for many clients. This schedule works well when:

• You want regular support while having time to practice techniques between sessions

• You have schedule or budget considerations

• You're looking for ongoing support with more flexibility

• You're able to maintain progress with some time between sessions

Bi-weekly sessions are the most common schedule for many of my clients. This frequency often provides enough regular support while respecting your time and financial commitments. What matters most is maintaining consistency with these every-other-week appointments, as the predictable schedule helps us track progress effectively.

For many clients who are young professionals, this approach provides sufficient support while accommodating busy work schedules and other life demands. Even meeting twice a month, we can make significant and meaningful progress as long as sessions occur consistently.

Monthly Sessions: Maintenance and Check-ins

Monthly therapy sessions can be effective after you have made substantial progress and are feeling more stable. This frequency works well for:

• Maintaining gains made in more frequent therapy

• Preventing relapse of previous concerns

• Navigating ongoing life challenges with established skills

• Periodic check-ins during relatively stable periods

Monthly sessions provide a regular opportunity to reflect on your progress, address any emerging challenges before they escalate, and refine your coping strategies.

Why Should Therapy Scheduling Be Flexible?

Life isn't static, and your therapy schedule shouldn't be either. There may be periods when you need more frequent support, followed by times when you can space sessions further apart. A flexible approach allows us to adapt to your changing needs.

For example, many clients might start with weekly sessions, transition to bi-weekly as they make progress, then schedule occasional check-in sessions during particularly stressful periods (such as job transitions, relationship changes, or other significant life events).

How Do You Know When To Adjust Your Therapy Frequency?

When Might You Consider More Frequent Sessions?

• You are experiencing a temporary crisis or significant life change

• You feel you need additional support during a difficult period

• You find yourself struggling to manage between your regular sessions

• You have specific, time-sensitive goals you'd like to address more intensively

When Could You Consider Less Frequent Sessions?

• You are consistently applying coping skills in daily life

• You feel stable and want to practice more independence

• Your schedule or budget requires adjustments

• You have achieved significant progress toward your initial counselling goals

Making Decisions for Session Frequency

The most important thing to remember is that therapy frequency should be a collaborative decision between us. As your therapist, I can provide professional guidance based on my experience, but you are the expert on your own life, including your scheduling needs and financial considerations.

I encourage open conversations about session frequency throughout our work together.

Where Can You Find Affordable Counselling in Singapore?

As a clinical counsellor and therapist practicing in the East side of Singapore near Eunos, Katong, and Joo Chiat area, I understand that both scheduling and financial considerations play important part in determining therapy frequency. I strive to provide accessible therapy options that work within your constraints while still supporting your mental health needs effectively.

We can discuss various schedules and approaches that balance therapeutic effectiveness with practical considerations. The goal is to find a schedule that provides meaningful support while respecting your other commitments and resources.

Are You Ready to Start Therapy?

If you're dealing with stress, anxiety, relationship challenges, or other concerns, therapy can provide valuable support and practical strategies. I offer flexible scheduling options that respect both your therapeutic needs and practical considerations.

My approach draws from evidence-based methods such as CBT, ACT, CTRT, and GMCT to help you develop effective coping skills and make meaningful progress. As an LGBTQ+ affirming therapist located in East Singapore, I am committed to providing affordable and high-quality mental health support for all clients, regardless of background or identity.

Contact me today to schedule a consultation and discuss how we can work together to support your mental well-being with a schedule that works for you.